The trap bar is now considered must-have gym equipment. No need to super-set, complete one exercise before moving on to the next. This routine is absolutely not for beginners due to the high volume/high intensity nature of the workout. Use it to dial up your workout intensity for a few weeks and induce continuous muscle gain, forcing your muscles to grow thicker and wider. He spends most of his time sat at a computer shovelling peanuts into his mouth while trying to think up new ways to end sentences with the word “vagina”, but occasionally can be found at the squat rack or playing piano in Luton’s “second best” rock band. In the 40s and 50s bodybuilders favoured intense full-body routines, lots of rest and recovery and a focus on general health and wellbeing. This effective program is for them. See how your beliefs stack up to reality. Here's why, plus some more effective alternatives. Got some dumbbells? Leroy Colbert is a legend – listen to your body . These exercises really don't work, and some even lead to injury. Then you'll never miss a workout. Colbert was adamant about full-body training and said he never trained productively any other way. The purpose of hitting 80 reps per exercise in this routine is to ramp up the volume for a short period (2 – 4 weeks) to take your body out of its comfort zone. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. Why do 10×8, I thought 4×8 was optimal..? Ignore the bro science – you’re not going to make any real progress in terms of size and strength if you’re changing things up every time you get bored or find things getting difficult. Are they right? Here's how. The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Leroy Colbert Workout Routine. Can This Natural Food Substance Fight Viruses? I’ve been watching Leroy for a few months now, so sad I didn’t discover him before he passed away. With bodypart splits you wait too long before repeating an exercise which is extremely inefficient and slows progress. Many bodybuilders back then believed that doing more than 3 sets would make their muscles shrink. In Colbert's time, the norm was 3 sets per body part. Supplement-wise, Colbert suggests a good protein shake to help you meet your protein needs and, due to the strenuous nature of this programme, at least four grams of glutamine per day to expedite muscle recovery. Leroy Colbert's Method: 6 Sets Each for a Total of 42 Sets Bodybuilding legend Leroy Colbert was very adamant about full-body training and said he never trained productively any other way. For example, if strength is your primary concern, then do 5 sets of 5 on two of the days. Your email address will not be published. If I work out Monday, when is the next day I can train? Want to lean up too? Here's how to do it while protecting the low back. Take advantage of the fact you're training each body part 3 times a week by varying the rep ranges. Your email address will not be published. Been using his style of lifting and made more progress in a year than my friends in 6. Chill Out With This Non-Prescription Drug, Tip: A Very Weird Way to Boost Your Vertical, Tip: 3 Reasons Trap Bar Deadlifts Are King. Here's the science. Here are some cool variations to help you get the most out of it. Use it to dial up your workout intensity for a few weeks and induce continuous muscle gain, forcing your muscles to grow thicker and wider. Get ready to be better... at everything! In that respect, Leroy Colbert’s Full-Body Blitz has much in common with other brutal transitory-type routines such as German Volume Training and 20 Rep Squats. All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. If you've only got time to do one type of hamstring curl, make it this one. Give it a go – would love to hear how you get on! De-stress and take the edge off without feeling drugged. – 3-6 sets per body part Get your nutrients from healthy, wholesome foods, such as fish, steaks, poultry, dairy, fruit and vegetables. Here's something that will do just that. Leroy Colbert’s Full-Body Blitz is a great routine to force growth and build additional muscle size. Click on image for larger view. On the other hand, if something like behind the neck press causes you pain, knock it off the list immediately. Here are the latest scientific advances in healing joint, tendon, and muscle injuries. This routine stimulates every major muscle three times a week. The needle is better than the knife. Keep the reps between 6 to 10. If there’s no drugs in your system, full-body routines will build muscle mass faster than any other approach. Full-body training is very effective at bringing up weak body parts because you can hit them first three times a week. Then it’s time to shock the hell out of them with Colbert’s Full-Body Blitz! The transgender powerlifter and bodybuilder formerly known as Matt Kroc speaks out. Many bodybuilders back then believed that doing more than 3 sets would make their muscles shrink. A brutal trap bar program that uses insane volume to build muscle over your entire body without destroying your knees or lower back. Colbert suggests that no-one should attempt the Blitz until they have trained with weights properly for at least one year, otherwise you’ll risk injury. If you have a favorite exercise that consistently gives you gains, by all means put it as one of your 5 alternates. Colbert was adamant about full-body training and said he never trained productively any other way. I’ve been doing drop sets for exercise, reps are 15, 12, 8, 8. However, today I just stumbled upon another video of Leroy’s about sets and am going to just start doing 10, 8, 6 reps as per his advice. Fact is, split routines only work if you’re on a very advanced drug programme. Nevertheless, Colbert went against the grain, started doing 6 sets per body part, and the rest is history. Want to amplify athleticism? The basic idea of Colbert's routine is to have a list of exercises for each muscle group you cycle through (two per training day), increase the weight whenever possible, and get plenty of rest and proper nutrition. He always stressed minimum 6 reps and maximum 10. Great old school routines that work and a very entertaining read too! – Full body every other day. We can see the nice integration of pull-ups and squats into the workout, so the whole body is working and reaching a balance. Here's why. For most routines, however, I would suggest sticking to them for several months at least, otherwise you’re not allowing any room for progressive overload. Establish a mini push/pull setup within the workout. Some people think we're promoting steroids. One arm rowing: 8 sets, 10 reps. Biceps. Not everyone was meant to squat deep, but a simple test will tell you how deep you can safely go. And it delivers, every time. Save my name, email, and website in this browser for the next time I comment. Be sure to let us know how you get on in the comments section below! Tip: You'll Never Do Crunches the Same Way Again, The Best Damn Workout Plan For Natural Lifters. Rest Between Sets: 1 minute Like all full-body routines, the Blitz hits multiple bodyparts in the same session, focusing on no more than two key exercises per muscle group. Like all the other greats of the 40s and 50s, Colbert built his physique naturally using full-body routines, and, since retiring, right up until his passing in November 2015, was highly critical of modern bodybuilding and split routines. This routine is designed by Colbert as a blitz, a plateau-buster, to be followed for 2-4 weeks only, owing to its high volume/intensity. Advanced versions of this squat are anything but sissy. It’s 20 sets for Chest and 20 for Shoulders. Their physiques have the same structural integrity as a pile of soggy newspapers, average life expectancy is lower than a Dickensian orphan, and, perhaps most harmfully, this farce of a sport has propagated the notion that bodypart split routines are the most effective way to build muscle.